Cable Skull Crusher

How to perform the Cable Skull Crusher

1. Lie on a flat bench positioned so a low cable pulley lines up behind your head, and grip a bar or rope attachment.
2. Press the attachment up over the chest with the arms extended along the cable line.
3. The cable keeps constant tension through the whole range, so the triceps stay loaded even at lockout where a barbell unloads.
4. Keeping the upper arms fixed, bend the elbows to lower the attachment toward the forehead against the cable pull.
5. Feel the loaded stretch at the bottom, keeping the elbows from flaring wide.
6. Extend the elbows to press the attachment back to lockout, controlling the constant cable tension throughout.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Positioning the bench so the cable line does not stay behind the head, losing constant tension.
• •Flaring the elbows wide instead of keeping the upper arms fixed.
• •Letting the attachment snap back at lockout rather than controlling the cable.
• •Letting the elbows drift so the upper arms move instead of only the forearms.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.